How to Cut Back on Drinking Over the Holidays
Between Thanksgiving and New Year there are office parties, family dinners, a lot of "just one more" and very few ordinary evenings. If you'd like to drink less this season without turning it into a lecture or a dramatic announcement, these are practical, no-shame ideas that many people find helpful.
Please note: Kind Streak trackers are self-help tools, not medical advice or treatment. If you drink heavily every day, talk to a doctor before stopping, because alcohol withdrawal can be dangerous. Free, confidential help: SAMHSA National Helpline 1-800-662-4357, or call or text 988. More on our get help page.
Decide on your alcohol-free days in advance
"I'll see how I feel" usually means you'll drink whenever someone offers. Instead, look at the calendar now and choose your alcohol-free days, for example every Monday to Thursday that isn't a party, or every day except three you pick ahead of time. A plan made in a calm moment is much easier to follow than a decision made with a glass being handed to you.
Plan each event before you walk in
- Set a number. Decide how many drinks, or none, before you arrive.
- Bring your own drink. A sparkling water with lime, a non-alcoholic beer or a homemade mocktail means you're holding something, and fewer people offer.
- Alternate. If you do drink, have a glass of water or a soft drink between each one.
- Eat first. Arriving hungry makes it easier to drink faster than you meant to.
- Have an exit time. Many extra drinks happen in the last hour of a party.
Have an easy answer ready
Most people don't care what's in your glass, but a short answer helps when someone asks. "I'm driving." "I'm taking a break this month." "I've got an early start." "I'm good with this, thanks." You don't owe anyone a longer explanation.
Watch the triggers that aren't parties
The holidays bring stress as well as celebrations: travel, money, family tension, and tiredness. Notice when you want a drink most. Is it after a hard phone call, while cooking, at 5 p.m. on a work day? Writing down the moment and the feeling in a craving log is one of the simplest ways to see a pattern, and once you see it, you can plan a swap: a walk, a shower, tea, calling a friend, or just waiting ten minutes.
Track the days you did it, not the days you didn't
A tracker works best when it focuses on wins. Tick each alcohol-free day, count your streaks, and if you have a day you didn't plan, write it down honestly and keep going the next day. A slip doesn't erase the good days before it. Some people also like to add up the money they didn't spend on drinks; seeing that number grow can be motivating. Kind Streak's free money-saved calculator does this with your own numbers.
Use the season to try a longer break
If December goes well, many people roll it into Dry January. You don't have to decide now. Starting with a few planned alcohol-free days each week is a good way to find out what feels realistic for you.
Make gatherings easier for others too
If you're hosting, put good non-alcoholic options out next to the wine and beer, not hidden in the fridge. Guests who are driving, pregnant, in recovery or simply not drinking will notice and appreciate it.
When to get support
If you find it hard to stop once you start, if you drink to cope every day, or if cutting back makes you feel shaky, anxious or unwell, please talk to a doctor or call the SAMHSA helpline above. It's free, confidential and open 24/7.
A tracker to keep it simple
You can start with Kind Streak's free online tracker, which saves only on your device. If you'd like something on paper, the Alcohol-Free Days Kit ($4) includes 30, 60 and 90-day trackers, a money-saved page, a craving log, prompts and certificates, as a fillable PDF in US Letter and A4.